Base training

I met up with Bob on Monday morning for a 2 hour ride, the pace was ok and i can tell he is getting fitter now becasue he pushes up the hills! In the afternoon we did a 5km swim set, it was pretty hard the intensity is increasing at the moment becasue the counties are coming up. The hardest bit was 12x100m off 1:30, target time 1:10. The first one i did 1:14 but afer that i maintained the pace to 1:10 each 100m. Then we did lots of long distance pull.
Tuesday i went for a run with Janine, Malc and Jane, we ran for 90mins XC. The course was brilliant but the pace was a little slow becasue Jane was sick.
Then in the evening i did a 4.5km pyramid swim set, with short efforts and distances.
Wednesday i ran an easy hour with Jutta, then headed up to Kenwick and did a core session, followed by some uch needed recovery time in the Sauna and Jacouzi.
Thursday the wind was over 70mph and it was way to dangerous to go outsdie so i did a 2 hour turbo session straight into a 30 min run. Seriously dont think i have ever sweat so much in my life! After some serious refueling i headed to the pool for a 5.5km session. We didn't do anything to hard just lots of long distance stuff and drills/technique.
I made it out of bed on Friday morning! whoo hoo! and swam the 2 hour morning session. I think we did 5.7km, lots of mixed swims and IM work and Kick, not much benifit for me but it was still a workout!
Then later on i met up wth Bob again and we rode for 1hr40mins across the wolds just as the sun was setting, it was the most beautiful ride i have done since i got back from Australia!
Today i went to watch the county schools XC but im heading to the gym in a while for a short treadmill run.

The past week

Monday i did a 30min steady run on the treadmill before heading out on an hour ride, i rode pretty hard and got 32km in. Then i went to Kenwick and did the hardest core workout ever! followed by a 4.5km swim session, mainly f/c short distances.
Despite waking up on Tuesday really sore from the gym work, i did an hour run session at a moderate even pace, and other than my back/stomach pain my legs felt really good. In the afternoon we did another 4.5km swim session. The main set was a pyramid set which was cool becasue there is loads of variation.
Wednesday morning i did a 2hour bike session, and i did a hilly route becasue i felt like doing some work! I got home on 49.4km so i had to just ride down the road and back to make it 50! lol
Then i went to the gym and ran for 45mins on the treadmill, i set it at a 1% gradient and built up my speed every 5mins.
Thursday i decided to have a legs off day so i just went swimming in the afternoon. We did 4.7km, nothing hard just usual tech work and shorter distances.
Friday i had every intention of getting up at 5am for a 2hour swim session but it didn't happen! Felt pretty guilty about that for the rest of the day. I went out for 45min XC run before heading to the gym and doing some more core work and a 30min spin on the bike.
Saturday was my Brithday! 20 years old! my friends keep reminding me tha i am half way to 40 now, thanks! lol I met up with Jutta and we decided to do a 2.5km TT run, so after we warmed up for 3km we set off, i felt really smooth and despite headwind i ran 9:32 so i was pretty pleased. Then we did 5km cool down. I gad the rest of the day off celebrating my birthday and went out for a Turkish meal in the evening.
Sunday i had arranged to meet up with my new riding partner bob but he cancelled last minute so i did 2hours on my own. Got 50km in again, using my road to make it a nice round number again! crazy i know! In the afternoon we did a really hard swim session 5.7km with lots of max effort 100's and 200's. When i got out i felt like i had really worked hard, so it was great!